Muscle & Fitness UK – July 2019

COVER STORY

10 MUSCLE & FITNESS/JULY 2019

EXERCISE #3 – SINGLE ARM REAR DELT RAISE

With the rear of the shoulders often getting neglected, and
especially with the middle and front deltoids getting worked
a lot with many chest and shoulder movements, I like to really
focus my attention during my shoulder workouts on this area.

With the rear deltoids having been thoroughly warmed
up within the last two exercises, I find adding in just a
couple of single arm movements, using a little heavier weight,
can be just what’s needed to help bring up this lagging
muscle group.

The technique is the same as shown in exercise two, except

that you’re using your free arm to help stabilise you as you

raise your arm out to the side and slightly behind you. (This

particular variation of the exercise allows you more freedom

to move your arm into different positions and really feel where

you find the best angle is to work the rear deltoid hard).

Perform 10-12 repetitions on each arm (no rest between

sets), and perform 2 sets each, with no longer than

45-60 seconds rest between the first and second set.

EXERCISE #4 – STANDING ALTERNATING FRONT RAISES

(SUPERSET WITH REVERSE GRIP FRONT RAISE)

Much like with exercise 2, this movement is based on
performing one to near-failure, and then immediately going
into a second variation (lowering the weight if needed).

In a standing position with a dumbbell in each hand, palms
facing you (arms in a neutral, semi-supinated position), raise
one arm out in front of you whilst simultaneously rotating your
wrist inward 90 degrees. At the top of the movement, the
dumbbell should be at the height of your ear and your palm
facing downwards. Hold the position for a split second
(eliminating any momentum), and slowly return the arm back
to starting position before repeating with the opposite arm.

Perform 10 reps for each alternating arm (20 in total),

and then immediately move onto the next superset

variation which is essentially the same movement

but with the wrist internally rotated 90-degrees

so that the palm is facing upwards at the top of the

movement. (You may want to lower the weight for

this one).

Aim to perform a further 6-8 reps for each

alternating arm and then allow no longer than

60 seconds rest before repeating the superset

circuit twice more.